Adarq.org

Gym work 12 (Landmine day):

Landmine lumberjack squats:

20x10
40x10

Landmine standing push press with complete extension:

20x10
20x10 (great)

Landmine rows:

DND

Landmine one-leg deadlift:

30x8

Landmine ab getups:

barx6, each side

Landmine anti-rotations + Russian twists:

DND

Bodyweight: 91.5 kg (-0.2 kg)
Sleep length&rating: 7h, 4/5
Exhaustion level: 6/10
Time of day/spent at gym: 14:30-14:56/26 min

Comments:

Had to rush the workout due to a meeting. Still, did some good work.

Gym work 10 (Landmine day):

Landmine lumberjack squats:

20x10
40x10

Landmine standing push press with complete extension:

15x10
20x10

Landmine rows:

30x10, 30x10 (one handed)

Landmine one-leg deadlift:

30x8
35x5 (too much weight for my grip strength)

Landmine anti-rotations + Russian twists:

10x10
10x10

Kinetotherapy exercises

Bodyweight: 91.7 kg (-0.9 kg)
Sleep length&rating: 8h, 4/5
Exhaustion level: 6/10
Time of day/spent at gym: 14:56-15:50/54 min

Comments:

Good workout, although I'm kind of reaching a limit in what I can hold in my hand when doing the one-leg deadlifts.

Went in the park and played some 90 minutes of 3 on 3. After a few games, went to the short rim (2.92m) and did a standing VJ dunk on it with a volleyball.

Gym work 7 (traditional strength training day):

Dumbbell Bulgarian split squats:

55x8
55x8

Triceps pulldowns (V grip):

20x10
30x10
30x10 (good)

RDL:

50x10
80x8
80x8 (risky, will see how my back reacts to this)

Leg extensions (with toes pointed out):

56x10
64x10
64x10

Leg curls:

56x10
64x10
64x10

Cable lat pulls (V grip):

32x10 (very easy)
48x10 (very easy)
64x10 (easy)

Some kinetotherapy exercises

Bodyweight: 92.2 kg (+0 kg)
Sleep length&rating: 1:20-9:30 - 8h10m, 4/5
Exhaustion level: 7/10
Time of day/spent at gym: 14:08-15:02/54 min

Comments:

Did BSS with 27.5 kg dumbbells this time but I was a bit tired. Also did RDLs, which is risky with my back condition. Will see how my back reacts to this tomorrow, as it gets worse in the next days after the workout day itself. Workout felt really good.

Gym work 5:

Dumbbell Bulgarian split squats:

60x10
60x10

Leg extensions:

48x10
56x10
72x10

Leg curls:

48x10
56x10
72x10

A bunch of lat pulls:

48x10 (front, narrow grip to chest)
48x10 (very wide grip to back of head)
48x10 (wide grip to back of head)
48x10 (up, narrow grip to chest)

Ab machine crunches:

72x10
72x10

Bodyweight: 92.2 kg (+0 kg)
Sleep length&rating: 8h30m, 4/5
Exhaustion level: 7/10
Time of day/spent at gym: 15:13-15:50/37 min

Comments:

Surprisingly strong BSS. First time using 30 kg dumbbells in years. Right leg much weaker than left leg. The lat pulls to back of head caused me neck and head pain, shortly after. Will only use pulls to chest from now on. Was able to do 2 pistol squats on my left leg with a 10 kg plate held in front of me, despite the previously done BSS.

Gym work 5:

Dumbbell Bulgarian split squats:

40x10
40x10

A bunch of lat pulls:

48x12
48x12
48x12 (focus on slow, long TUT)

One-leg landmine deadlifts:

15x10
15x10

Landmine push press + twists:

15x10+15x10
15x10+15x10

Ab machine crunches:

48x10
64x10

Bodyweight: 92.2 kg (-0.4 kg)
Sleep length&rating: 7h7m, 3/5
Exhaustion level: 8/10
Time of day/spent at gym: 17:56-18:47/51 min

Comments:

A good workout. Went with dumbbell BSSs to not load the back that much. Will see how bad neck pain is after doing the landmine push presses.

Gym work 4:

High bar squats:

20x10
20x10
60x10
60x10
60x10

Bench press:

20x10
40x10
50x10
50x8

Cable kickbacks:

20x15

Leg extensions:

72x10

Leg curls:

72x10

Bodyweight: 91.6 kg (+0.2 kg)
Sleep length&rating: 7h40m, 3/5
Exhaustion level: 9/10
Time of day/spent at gym: 14:21-14:59/38 min

Comments:

First squats in more than a month. Went with high bar. Felt somewhat difficult and some pressure on my neck. Again, felt exhausted quickly.